Friday 1st December 2023

 Overhead Squats

• ·       4-4-4-4-4

4 Rounds

• ·       6 Single arm Devils Presses
• ·       12 Pull Ups
• ·       12 Lunges

Finisher

• ·       3 x 30 cal row or ride

Thursday 30th November 2023

 

Sumo Deadlifts

• ·       3-3-3-3

Pull Ups

• ·       4-4-4

5 Rounds

• ·       10 Goblet Squats (24/16)
• ·       20 KB Swings
• ·       Farmers Walk

Wednesday 29th November 2023

 

Shoulder to Bar Pull Ups

• ·       6-6-6-6-6

AMRAP 17 mins

• ·       12 DB Snatches (6 each arm)
• ·       9 Push Ups
• ·       6 Box Jumps or Step Ups

Tuesday 29th November 2023

 

Med Ball Cleans

• ·       5 x 10

DT

5 Rounds

• ·       12 Deadlifts (70/45)
• ·       9 Hang Power Cleans
• ·       6 Push Jerks

Monday 27th November 2023

 

Back Squats

• ·       3-3-3-3-3

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit ups

Alt to DU’s – run lengths of the car park: 5-4-3-2-1

Saturday 25th November 2023

 

WOD

Run 500m

Then 4 rounds:

• ·       14 Wall Ball
• ·       14 Crunches knee to opposite elbow
• ·       14 Push Ups
• ·       14 Mountain Climbers

Run 500m to finish

Friday 24th November 2023

 

5 Cycles of 3min AMRAP

• ·       3 Burpees
• ·       6 DB Snatches
• ·       9 Box Jumps

Rest 1 min between rounds

Finisher

• ·       Row 2 x 400m

Thursday 23rd November 2023

 

Deadlift

• ·       5-5-3-3-2-2

4 Rounds

• ·       50 Squats
• ·       40 DB Single Arm Presses (20/15)
• ·       30 Push Ups

Wednesday 22nd November 2023

 

Mary

AMRAP 20mins

• ·       5 Handstand Push Ups
• ·       10 Pistols (single leg squats)
• ·       15 Pull Ups

Tuesday 21st November 2023

 

Front Squats

• ·       4 x 4 reps

5 Rounds

• ·       Run 100m
• ·       10 Hang Power Cleans (40/25)
• ·       10 Push Jerks

Monday 20th November 2023

 

Strict Press

• ·       3 x 4 reps

Push Press

• ·       3 x 4 reps

21-18-15-12-9

• ·       KB Swings (24/16)
• ·       Sit Ups

Saturday 18th November 2023

 

Crain

2 Rounds

• ·       34 Push ups
• ·       Sprint 50m
• ·       34 Deadlifts (60/40)
• ·       Sprint 50m
• ·       34 Box Jumps
• ·       Sprint 50m
• ·       34 Clean & Jerks (40/30)
• ·       Sprint 50m
• ·       34 Burpees
• ·       Sprint 50m
• ·       34 Wall ball
• ·       Sprint 50m
• ·       34 Pull Ups
• ·       Sprint 50m

Friday 17th November 2023

 

Band Good Mornings

• ·       3 x 15 reps

Bicep Curls

• ·       3 x 10 reps

5 Rounds

• ·       50 Double Unders
• ·       20 Hand Release Push Ups
• ·       20 DB Snatches
• ·       20 Box Jumps

Thursday 16th November 2023

 

Back Squats

• ·       12-9-6-3

Gwen

• ·       15-12-9 Clean & Jerks
• ·       Not for time
• ·       Each set is completed unbroken
• ·       Touch & go on floor
• ·       Chose weight
• ·       Rest between sets

Wednesday 15th November 2023

 

Bench Press

• ·       10-8-6-4-2

4 Rounds

• ·       Run 400m
• ·       5 Wall Walks
• ·       5 Burpees
• ·       20 Sit ups

Tuesday 14th November 2023

 

Double KB Squat Cleans

• ·       5 x 8 reps

AMRAP 15mins

• ·       12 Pull Ups
• ·       9 Thrusters (40/30)
• ·       6 Toes to bar

Monday 13th November 2023

 

Band Pull Downs

• ·       4 x 12 reps

Chin Ups

• ·       4 x 6-10 reps

Arm Bar

• ·       3 each side

WOD

• ·       Deadlift (80/50) – 10-8-6-4-2
• ·       Box Jumps 18-15-12-9-6

Saturday 11th November 2023

 

Gallagher & McDonald

2 Rounds

• ·       Run 200m
• ·       16 KB Swings (24/16)
• ·       16 Pull Ups
• ·       16 Front Squats (50/30)
• ·       Run 200m
• ·       14 KB Swings
• ·       14 Pull Ups
• ·       14 Front Squats
• ·       Run 200m
• ·       12 KB Swings
• ·       12 Pull Ups
• ·       12 Front Squats

Friday 10th November 2023

 

Deadlift

• ·       4 x 4 reps

Every 2mins for 18mins (9cycles)

• ·       21 Squats
• ·       15 Sit Ups
• ·       12 Push Ups
• ·       9 Pull Ups
• ·       Sprint 40m

Yes, there are scaling options.

Thursday 9th November 2023

 

Strict Pull Ups

• ·       4 x 5-12 reps

Complex of 5 rounds

• ·       2 Deadlifts
• ·       1 Hang Power Clean
• ·       1 Hang Squat Clean
• ·       1 Push Jerk

·       Rest 2 mins between sets

Grace

• ·       30 Clean & Jerks (60/40)

Wednesday 8th November 2023

 

Back Squats

• ·       4 x 3 reps

4 Rounds

• ·       20 DB Snatches (22.5/15)
• ·       16 Goblet Squats
• ·       12 Pull Ups

Tuesday 7th November 2023

 

 Band Good Mornings

• ·       3 x 8 reps

5 Rounds

• ·       Run 400m
• ·       50 Double Unders
• ·       15 Burpees

Finisher

• ·       Farmers walk

Monday 6th November 2023

 

4 Sets of:

• ·       1 Push Press
• ·       1 Front Squat
• ·       1 Thruster

The Chief

5 x 3min AMRAP

• ·       3 Power Cleans (60/40)
• ·       6 Push Ups
• ·       9 Squats

Rest 1 min between cycles

Friday 3rd November 2023

 

Deadlift

• ·       5 x 2 reps

Long Tabata (40/15)

6 Rounds each

• ·       Squats
• ·       Push Ups
• ·       Sit Ups
• ·       Shuttle Run

Thursday 2nd November 2023

 

Renegade Rows

• ·       3 x 8 each arm

DB Bench Press

• ·       3 x 4 reps

Rogue Event 9

3 Rounds

• ·       25 Double Unders
• ·       5 Power Cleans (70/45)

2 Rounds

• ·       25 Double Unders
• ·       5 Squat Cleans (70/45)

1 Round

·       25 Double Unders

• ·       5 Clean & Jerks (70/45)